Novice Plyometrics Vertical Jump Program

NOVICE PLYOMETRICS PROGRAM

This program is for the novice athlete who has done some prior jump training in the past. The program can be used alone or in conjunction with one of the strength training programs.  The intensity of the exercises throughout the program is quite a bit higher then the beginners program.  For this reason, before embarking on this program one should have a fairly good exercise base prior, as failure to do so could lead to injury and definitely a lack of progress.  You will notice the program uses a wide variety of various drills throughout the program.  This will allow you to experience a wide variety of different exercises.

Program Overview:

Goals:  Introduce a wide variety of movements and exercise techniques. Focus on rate of force development and reactive strength.

Intensity:  Moderately high to high

Length: 4 phases with each phase 3 weeks in duration

Frequency:

If used on it’s own then follow the guidelines below:

Phase I- 3 times weekly on non-consecutive days (Monday, Wednesday, Friday or

Tuesday, Thursday, Saturday) – On the 3rd week skip the 3rd workout and test.

Phase II- Same frequency as Phase I

Phase III- 2 times weekly with at least 2 full days rest between workouts.  Skip the 2nd

workout on the 3rd week and test.

Phase IV- Same Frequency as Phase III

If you are using this routine conjunction with a strength-training program reduce the frequency to 2 times per week for all phases.

Rest Intervals- Generally about 2 minutes for most exercises (go whenever you’re

ready).  On higher intensity exercises like high depth jumps and shock jumps take at least

3 minutes rest between sets.  Focus 100% on executing each repetition of every exercise with full power, focus, and speed

PHASE I

Exercise	Week#1	Week#2	Week#3
Slalom jump	3x50 (per leg)	4x50	3x50
Star jump (pause before each jump)	3x10	4x8	4x8
Power skipping	3x 30 yards	4x30 yards	4x30 yards
Side to side box jump (box around 12-18 inches)	3x8	4x8	3x6
1-leg step-up jump	3x8 (per leg)	4x8 (per leg)	3x8 (per leg)
Low squat ankle jump	3x30	4x30	3x30

PHASE II

Exercise	Week#1	Week#2	Week#3
1-legged ricochet jump (on stairs or low box)	3x15	4x15	3x15
Standing broad jump	3x6	4x6	3x5
1,2,3 jump	3 sets (4 jumps per leg each set)	4 sets	3 sets
Rim Jumps	3x8	4x6	3x6
High drop jump (altitude drop)(use box approximately 20% higher then best vertical)	3x6	4x5	3x5
Jump squats with pause (pause in ½ squat position prior to each jump)	3x12	4x10	3x10

PHASE III

Exercise	Week#1	Week#2	Week#3
4 star drill	3x10	4x10	3x10
Knees to chest tuck jump	3x8	4x8	3x8
3 steps + jump for height off one leg	3 sets (4 jumps per leg per set)	4 sets	4 sets
Lateral cone jump	3x10	4x10	3x10
Rhythmic lunge jump	3x10 (5 jumps per leg)	4x10	3x10

Double leg bounding (Hold hands behind head and descend into squat position prior to each jump)

3x25 yards

4x25 yards

3x25 yards

PHASE IV

Exercise	Week#1	Week#2	Week#3
1-leg slalom jump	3x30 (per leg)	4x30	3x30
1-leg speed hop	3x20 yards	4x20 yards	3x20 yards
On-box jump	3x6	4x5	3x5
Low squat ankle jump into shock lunge	3x5(per leg)	4x5	3x5
High depth jump (box >18 inches)	3x6	4x5	3x5
Leap frog jumps	3x25 yards	3x25 yards	3x25 yards